When talking about food that inspires both joy and satisfaction, my thoughts immediately turn to fregola sarda. If you’ve never tried this delightful jewel from Sardinia, let me tell you, it has a charm that deserves your attention.
The chewy, toasted pasta balls have a rich nutty flavor that pairs beautifully with a variety of ingredients.
The beauty of fregola lies in its versatility. You can toss it with roasted vegetables, fresh herbs, or your favorite proteins. For summer gatherings, I love combining fregola with grilled chicken or shrimp, making for a dish that’s both hearty and refreshing.
Imagine a sunny afternoon, the grill going outside, and inside, a bowl brimming with fregola salad, vibrant veggies, and a squeeze of zesty lemon. It’s the perfect accompaniment to a summer meal!
Why Fregola Sarda is Worth Your Time
As a registered dietitian and passionate food blogger, I believe in the power of ingredients. Fregola not only tastes fantastic but also provides a wonderful base for a variety of healthful additions.
It’s not just pasta; it’s an opportunity to create something nutritious and delightful. The texture is unique, offering a satisfying mouthfeel that goes beyond your standard spaghetti.
Using fregola also allows you to be creative in the kitchen. Whether you have an abundance of vegetables or simply want to use what you have on hand, this pasta is your canvas.
It’s an ingredient that invites you to explore flavors and presentations that are pleasing to the eye and palate alike.
My Experience with Fregola Sarda Ingredients
I’ve experimented with many ingredients in my kitchen, but the combination in this fregola dish stands out. Each component plays an essential role, enhancing the overall flavor while ensuring you get a balanced meal.
Let’s break down the ingredients I frequented while crafting my recipe:
- Fregola – My go-to is always 1.25 cups. It’s the star of the show, bringing texture and a nutty flavor.
- Extra Virgin Olive Oil – 1/4 cup for that rich mouthfeel. It’s all about quality here; a good olive oil rounds out the dish beautifully.
- Endives – 2 to 3 medium, cored and cut into ribbons, add a crisp texture that’s refreshing.
- Garlic – A must, I use 2 large cloves, crushed. Garlic adds depth and aroma that elevates the entire dish.
- Kalamata Olives – 1/4 cup, chopped, for that briny kick everyone loves.
- Toasted Hazelnuts – 1/3 cup, chopped, contribute crunch and a hint of sweetness.
- Fresh Basil – 1/2 cup, torn. You can never go wrong with fresh herbs. They brighten everything up.
- Capers – 1/4 cup, rinsed. These little nuggets pack a punch of umami.
- Dried Currants – A sprinkle for contrasting sweetness—an unexpected yet delightful touch.
- Eggs – 3 large, hard-boiled, provide protein and richness.
- Lemon – The sprinkle of zest and juice from 1 lemon ties the flavors together and gives a refreshing lift.
- Sea Salt – Just enough to bring out the flavors.
Fregola Sarda Recipe
Ingredients List
- 1 tablespoon honey
- 1/4 cup extra virgin olive oil
- 2 or 3 medium endives, cored & cut into 1/2-inch ribbons
- 3 large eggs
- 1/4 cup capers, rinsed and patted dry
- 1/2 cup fresh basil leaves, torn
- 2 medium garlic cloves, crushed
- 1/4 cup Kalamata olives, pitted and chopped
- Sea salt (fine-grain)
- 1/3 cup toasted hazelnuts, chopped
- a sprinkle of dried currants
- 1 lemon (zested and juiced)
- 1 1/4 cups fregola
How to Make Fregola Sarda
Step 1: Preparation of Ingredients
Start by preparing all your ingredients. Cook your fregola according to the package instructions. I usually boil it in salted water until it’s al dente. While the pasta is cooking, get your vegetables and herbs prepped. Cut the endives into ribbons, crush the garlic, and chop the olives and hazelnuts.
Step 2: Boil the Eggs
Place your three large eggs in a pot and cover them with water. Bring to a boil and once boiling, let them simmer for 9-12 minutes for hard-boiled. Once done, take them out and place them in cold water to stop the cooking process.
Step 3: Combine your Fregola and Ingredients
Once the fregola is done cooking, drain it and put it in a large bowl. While it’s still warm, drizzle it with 1/4 cup of extra virgin olive oil for flavor and to keep it from clumping.
Throw in the endive ribbons, garlic, calamatas, capers, and hazelnuts. Give it a good stir to mix everything and let the warmth bring out the flavors.
Step 4: Adding Final Touches
Now it’s time for the star flavors. Zest the lemon and squeeze in the juice. Toss in the torn basil leaves along with a sprinkle of dried currants for a hint of sweetness.
Step 5: Chop Eggs and Season
Peel your hard-boiled eggs and chop them up. Fold them gently into the fregola mixture and season everything with fine sea salt to taste. You want to enhance those flavors, not overpower them.
Step 6: Serve!
This dish can be served warm or chilled, making it so versatile. The flavors meld together beautifully if you let it rest for a bit after prepping. Perfect for a picnic or as a side at dinner.
Recipe Notes
- Fregola: This pasta has a similar shape and size to couscous, but offers a unique texture and flavor due to its toasting process.
- Capers: Their briny taste adds depth. Rinsing them helps reduce some of the saltiness if that’s a concern.
- Hazelnuts: Toast them lightly in a dry pan for a few minutes before chopping for maximum flavor.
- Currants: These tiny little gems add bursts of sweetness that contrast beautifully with the savory elements.
- Lemon: The zest is as important as the juice. Both elements invigorate the entire dish.
- Eggs: Hard-boiled eggs provide extra protein. You can skip them if you’re looking to keep the dish vegan.
Recipe Variations
You can get creative here. Try adding roasted vegetables, or swapping in your favorite beans for more protein. Want a kick?
Toss in some crushed red pepper flakes. Don’t have hazelnuts? Almonds work great. You can even play with the herbs. Mint or parsley can lend different notes.
Conclusion
Fregola sarda is more than just a dish; it’s a celebration of flavors and textures. It invites you to play in the kitchen and create something that not only fills the belly but also warms the heart.
Whether you serve it at a family gathering or enjoy it as a solo meal, fregola offers something for every palate. So, roll up your sleeves, gather your ingredients, and embark on this culinary journey. Bon appétit!
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Fregola Sarda – Simple Easy Meals
When talking about food that inspires both joy and satisfaction, my thoughts immediately turn to fregola sarda. If you've never tried this delightful jewel from Sardinia, let me tell you, it has a charm that deserves your attention.
The chewy, toasted pasta balls have a rich nutty flavor that pairs beautifully with a variety of ingredients.
The beauty of fregola lies in its versatility. You can toss it with roasted vegetables, fresh herbs, or your favorite proteins. For summer gatherings, I love combining fregola with grilled chicken or shrimp, making for a dish that's both hearty and refreshing.
Ingredients
Instructions
Step 1: Preparation of Ingredients
-
Start by preparing all your ingredients. Cook your fregola according to the package instructions. I usually boil it in salted water until it's al dente. While the pasta is cooking, get your vegetables and herbs prepped. Cut the endives into ribbons, crush the garlic, and chop the olives and hazelnuts.
Step 2: Boil the Eggs
-
Place your three large eggs in a pot and cover them with water. Bring to a boil and once boiling, let them simmer for 9-12 minutes for hard-boiled. Once done, take them out and place them in cold water to stop the cooking process.
Step 3: Combine your Fregola and Ingredients
-
Once the fregola is done cooking, drain it and put it in a large bowl. While it’s still warm, drizzle it with 1/4 cup of extra virgin olive oil for flavor and to keep it from clumping.
Throw in the endive ribbons, garlic, calamatas, capers, and hazelnuts. Give it a good stir to mix everything and let the warmth bring out the flavors.
Step 4: Adding Final Touches
-
Now it's time for the star flavors. Zest the lemon and squeeze in the juice. Toss in the torn basil leaves along with a sprinkle of dried currants for a hint of sweetness.
Step 5: Chop Eggs and Season
-
Peel your hard-boiled eggs and chop them up. Fold them gently into the fregola mixture and season everything with fine sea salt to taste. You want to enhance those flavors, not overpower them.
Step 6: Serve!
-
This dish can be served warm or chilled, making it so versatile. The flavors meld together beautifully if you let it rest for a bit after prepping. Perfect for a picnic or as a side at dinner.
Nutrition Facts
Servings 6
- Amount Per Serving
- Calories 189kcal
- % Daily Value *
- Total Fat 16.4g26%
- Saturated Fat 2.1g11%
- Cholesterol 95mg32%
- Sodium 135mg6%
- Total Carbohydrate 9g3%
- Dietary Fiber 2g8%
- Sugars 5g
- Protein 4g8%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
- Fregola: This pasta has a similar shape and size to couscous, but offers a unique texture and flavor due to its toasting process.
- Capers: Their briny taste adds depth. Rinsing them helps reduce some of the saltiness if that’s a concern.
- Hazelnuts: Toast them lightly in a dry pan for a few minutes before chopping for maximum flavor.
- Currants: These tiny little gems add bursts of sweetness that contrast beautifully with the savory elements.
- Lemon: The zest is as important as the juice. Both elements invigorate the entire dish.
- Eggs: Hard-boiled eggs provide extra protein. You can skip them if you're looking to keep the dish vegan.
